darrenG10
Well-known member
Sleep the most importance recovery
many suffer here from either overdriven thoughts sleep apnea stress and more
we first need too look into a few factors digestion helps good digestion will aid sleep many don’t think this but it truly is our second brain good digestion means foods mineral micros are used absorbed lack of digestion lack of vitamin minerals can play a role
Stress number one cause try relax no phone 1 hour prior blue light and reading can help get the body mind ready for sleep
Limit caffeine stimulants this can lead to worsening issues with adrenal glands if a must caffeine only and limit the amount daily too no more then 200mg per day and do not drink after 5pm
Sleep apnea if you snore you mostly like suffer this and never truly get into reem sleep leaving you constantly tired drained yawning sleep study is a must and will save you as it can be life threading (heart attack) even just 2 hours reem is better than 8 hours of broken sleep
A light easily digestible meal 2 hours before bed greek yogurt some easily digestible carbs like fruit can help you feel sleepy no carbs before bed myth is just that there is no added benefit just a bigger benefit of helping you sleep study’s show this as you know after a carb meal you tend to feel more sleepy quick increase in blood sugar will do that so take the advantage here
Relaxation techniques deep breathing yoga has shown proper breathing can help you relax and destress
Massage or back scratching mainly the back scratch puts me into a deep state of sleep I’ve even been told I talk and can’t mind what I even said but you need a partner here and one willing to do this for a good while (hand pain) for me only thing that truly puts me into a deep sleep within 15 minutes
if you try the above and still struggle here Is a simple yet effective sleep stack to try please do not go the medication route long term this isn’t healthy or productive
Stack not all needed but ideal stack
Sleep stack taken 40minutes 1 hour pre bed begin by reading a book no tv no phone
gaba 300mg
Magnesium 2000mg
ashwagandha 500mg
5htp 300mg
melatonin 5-10mg
cetirizine 10mg
zma 800mg
1-2iu hgh
many suffer here from either overdriven thoughts sleep apnea stress and more
we first need too look into a few factors digestion helps good digestion will aid sleep many don’t think this but it truly is our second brain good digestion means foods mineral micros are used absorbed lack of digestion lack of vitamin minerals can play a role
Stress number one cause try relax no phone 1 hour prior blue light and reading can help get the body mind ready for sleep
Limit caffeine stimulants this can lead to worsening issues with adrenal glands if a must caffeine only and limit the amount daily too no more then 200mg per day and do not drink after 5pm
Sleep apnea if you snore you mostly like suffer this and never truly get into reem sleep leaving you constantly tired drained yawning sleep study is a must and will save you as it can be life threading (heart attack) even just 2 hours reem is better than 8 hours of broken sleep
A light easily digestible meal 2 hours before bed greek yogurt some easily digestible carbs like fruit can help you feel sleepy no carbs before bed myth is just that there is no added benefit just a bigger benefit of helping you sleep study’s show this as you know after a carb meal you tend to feel more sleepy quick increase in blood sugar will do that so take the advantage here
Relaxation techniques deep breathing yoga has shown proper breathing can help you relax and destress
Massage or back scratching mainly the back scratch puts me into a deep state of sleep I’ve even been told I talk and can’t mind what I even said but you need a partner here and one willing to do this for a good while (hand pain) for me only thing that truly puts me into a deep sleep within 15 minutes
if you try the above and still struggle here Is a simple yet effective sleep stack to try please do not go the medication route long term this isn’t healthy or productive
Stack not all needed but ideal stack
Sleep stack taken 40minutes 1 hour pre bed begin by reading a book no tv no phone
gaba 300mg
Magnesium 2000mg
ashwagandha 500mg
5htp 300mg
melatonin 5-10mg
cetirizine 10mg
zma 800mg
1-2iu hgh
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